I’ve had countless clients come through my office looking for ways to improve their mental and physical well-being. One common theme among them is the desire to find a better balance, often fueled by the stresses of daily life. The truth is, many of us feel overwhelmed, stretched thin, and unsure of where to turn to find relief. Ironically, the key to reducing stress and overwhelm is to take the time to do those small acts of self care so that you have the energy to take on the challenges of life.
In the pursuit of success, work, and responsibilities, self-care is often the first thing we sacrifice. I know my wife is the poster child for this. But here’s the thing: WITHOUT proper self-care, you’ll be unable to show up as your best self, whether for work, your loved ones, or yourself.
As we approach the New Year, it’s an ideal time to rethink your priorities and set yourself up for a healthier, more fulfilled life.
But you don’t need to be told that self-care is important. You already know that.
What you may be lacking is a practical plan. That’s where this article comes in: I’m going to guide you through the why, the how, and the simple, sustainable strategies to make self-care a priority in the year ahead without losing sight of your other priorities.
What Self-Care Isn’t; but Why It’s Important
Self-care is often mistaken as a luxury or something reserved for when we “have time.” It’s seen as indulgence—a bubble bath or a trip to the spa. While those can certainly be enjoyable, true self-care is much deeper than surface-level activities.
It’s a set of habits, practices, and choices that preserve your physical, emotional, and mental well-being. It’s about making yourself a priority and understanding that when you invest in your health, you become better equipped to manage life’s demands and challenges.
I often tell my clients, “You can’t pour from an empty cup.” If you’re not taking care of your body and mind, everything else you’re doing is compromised. Here’s the good news: self-care isn’t just about self-indulgence; it’s about creating long-term, sustainable practices that improve your overall quality of life.
When done right, self-care will boost your mood, enhance your productivity, and improve your relationships. Most importantly, it helps you show up as the best version of yourself, which is what we all strive for, right?
The Science of Self-Care: How It Affects Your Health
You might not realize it, but self-care isn’t just a feel-good activity—it’s supported by science. When you engage in self-care practices, your body responds in ways that improve your mental health. Regular self-care can reduce stress, lower anxiety, and improve emotional regulation.
When you take the time to manage stress through practices like mindfulness, exercise, or adequate sleep, your body’s fight-or-flight response becomes more balanced. This lowers the production of stress hormones like cortisol, allowing your brain to function more clearly and efficiently.
On the flip side, neglecting self-care leads to burnout, exhaustion, and a diminished ability to cope with life’s stressors. Over time, this can result in chronic conditions like anxiety, depression, and even physical ailments like heart disease.
So, how can you start prioritizing self-care this New Year?
A Practical Approach to Self-Care
The New Year is an excellent opportunity to set resolutions, but the trick is to make them achievable and sustainable. If you’re like many of my clients, you might struggle to maintain resolutions due to unrealistic expectations or lack of clarity on what “self-care” truly looks like. Let me break it down for you in a way that feels manageable.
1. Start with Small Changes
One of the biggest mistakes people make when trying to implement self-care is trying to overhaul everything at once. Instead of aiming for a perfect self-care routine, try making small, consistent changes. Start by picking one or two areas of your life to focus on—whether it’s getting better sleep, exercising regularly, or making time for mindfulness. A good example is to spend five minutes when you wake up either reading scripture or something inspirational. Or, journaling your thoughts and goals for five minutes. As you start to see results, you can gradually expand on your routine.
For example, I had a client last year who struggled with sleep due to work stress. Instead of attempting to completely revamp his entire life overnight, we began with the goal of simply going to bed 15 minutes earlier each night. Within a few weeks, he was getting an extra hour of sleep, and he noticed a dramatic improvement in his mood and focus.
2. Mindfulness: The Mental Health Booster
Mindfulness is one of the most effective ways to practice self-care, especially when it comes to managing stress and improving emotional well-being. I can tell you I regularly use Non-Sleep Deep Rest (NSDR) Many people associate mindfulness with meditation, but it’s not just about sitting still for hours—it’s as simple as being present in the moment and cultivating awareness of your thoughts and feelings.
I’ve recommended mindfulness practices to many clients and readers countless times. The feedback is overwhelmingly positive. One of my favorite techniques is the body scan. This involves sitting quietly and focusing your attention on each part of your body, starting from your toes and working your way up to your head. This practice works particularly well when teaching children and teens about mindfulness as well.
3. Physical Self-Care: Move Your Body
We all know that exercise is important for our health, but many of us struggle to prioritize it. Physical self-care isn’t just about going to the gym or running a marathon; it’s about finding ways to move your body that feel good to you.
For some, it might be lifting weights or a brisk walk around the neighborhood. For others, it means going to the gym or trying out a new fitness class. What matters most is consistency and finding something that you enjoy. I’ve had clients report feeling more energized, focused, and even happier after committing to a short daily workout routine. Finding an accountability partner in this area is one of the most successful tactics!
4. Sleep: Your Body’s Ultimate Reset Button
Many people underestimate the importance of sleep, but it’s absolutely essential for self-care. Sleep allows your body and mind to rest and regenerate. I often talk about sleep more often than people want to hear, but I can’t stress how critical it is for your well-being.
If you’re struggling with sleep, I encourage you to create a bedtime ritual that promotes relaxation, take magnesium glycinate each night, and even take a regular warm bath. Things like dimming the lights an hour before bed, avoiding caffeine in the afternoon and evening, and turning off screens can all help improve your sleep hygiene.
A consistent sleep schedule is another great habit to get into. The benefits of quality sleep extend far beyond feeling rested; it also improves your mood, cognitive function, and immune system.
5. Nutrition: Fuel Your Body Right
In case you haven’t read enough of my preaching on this, nutrition is critical to mental health. What we put into our bodies has a profound impact on our energy, mood, and overall health. This year, no matter how many years you’ve made the goal before, aim to nourish your body with balanced meals that include whole foods, prioritized proteins, healthy fats, and the right fruits and vegetables. Don’t think of nutrition as a restrictive diet, but as a way to fuel your body to feel your best.
Reaching Out for Help: Professional Advice for New Year Resolutions
Remember, self-care doesn’t have to be a solo journey. If you’re finding it difficult to prioritize your well-being or create an actionable plan, don’t hesitate to reach out to a professional. Mind Body Balance offers holistic therapy approaches as well as nutrition coaching.
This New Year, let’s make self-care a top priority. By making small, intentional changes, you’ll create lasting habits that will benefit you physically, mentally, and emotionally.
If you’re ready to take your self-care to the next level, I’m here to guide you every step of the way. As a therapist, I can work with you to set realistic goals, break down obstacles, and help you develop a sustainable, well-rounded self-care plan that works for your unique needs. Reach out to me for personalized advice on setting and achieving your New Year resolutions. Together, we can build a plan that helps you become the healthiest, happiest version of yourself.
Happy New Year, and here’s to a year of well-being and self-love!